How to Beat Bloat

Bloating sucks. Whether its after a long day, a sodium filled meal, or it’s that time of the month, here is a list of some things you can do to get rid of it.

1.Probiotics (pills, kombucha, yogurt)

Probiotics help digestion. Kombucha is delicious and will help your tummy stay flat all day long. Soy, coconut, or regular yogurt also contain probiotics and can be a great way to start the day in order to avoid bloat.


2. Pineapple

Pineapple is full of the enzyme bromelain. It helps break down protein and helps digestion, which can help you be less bloated.

3. Peppermint and licorice tea

Peppermint is amazing for digestion as well, and so is licorice. The hot water will also get everything in your stomach moving and help move the heavy food sitting in your stomach.


4. Go for a walk

A 15 minute walk with some good music or a friend can be fun, beneficial for your health, AND beat bloat. I personally go for a walk 10 minutes after dinner regardless of if I feel bloated or not!

5. Hot water with lemon and honey

Probably the most common thing you’ll see on this list, and fairly self explanatory.

Go get it ladies! Keep that tummy flat round the clock! If you have any other things to add to the list that worked for you personally please add them in the comment section!

Karrueche Workout

I already made a Karrueche diet guide, and I promised a whole series, so… here is the second installation of the Karrueche guides.


Karrueche has been very vocal about her body transformation. She has posted progress photos and talked about it in many interviews. Her goal was to gain weight in her butt and thighs and to tone up her abs.


In order to gain thigh muscle and butt muscle Karrueche lifts weights! Weighted squats, squat jumps, machines, running, and yoga are how she gets her body looking so great!

Here is a Karrueche inspired workout that you can take to the gym:

10 inverted leg presses (with as much weight as possible – I do 200 lbs, you can do 50+) – 3x

25 Donkey Kicks (with resistance band) – 2x each side

5 minutes of jump robe

25 squat jumps – 3x

20 lunges holding 10 lbs in each hand – 2x

30 second sprints (on the treadmill) -5x

Please warm up and cool down and take care of your body after! Make sure you snack before and eat a meal after!


Model Body Meal Plan

My meal plan + a new release (detox plan) are now available on my Etsy store! This guide was inspired by Alexis Ren, Savanah Montano, and other fitness models. It’s a guide that not only includes what to eat, but how you should work out, and how to update your pantry/fridge for success on your healthy diet.

My etsy store is available here and if you purchase your plan before March 1st using the promo code BEACHY you can get 10 percent off either or both of my diet plans! It’s called the SandandSmilesShop! Thank you for all your support and I can’t wait to see your transformation pictures and hear your success stories!

Jeans That Actually Fit Your Athletic Legs and Waist: Barbell Jeans

Let me just say god bless Barbell Jeans. These jeans not only were extremely comfortable but they also made my legs and butt look amazing. I was lucky enough to get a pair of dark wash athletic jeans last week and let me just tell you why you should get some too.

  • They make your waist look tiny
  • They accentuate and hug your hips, butt, and thighs in the perfect way
  • The material is SO nice
  • The dark wash (only color I have) was such a pretty color
  • (Last but not least) They fit an athletic body!

I’ve gotten so tired of trying on jeans that fit my thighs then leave a huge space around my waist, or jeans that I can’t pull them over my butt/thighs. These jeans are honestly a miracle. So my lovely readers, I highly recommend you go buy a pair (or 2). Here is a link!

Anyways, happy shopping… and don’t forget to send me pics in your new jeans/comment and tell me how much you love them too!

Homemade Body Scrub Recipe

Have you ever read the ingredient list on the back of one your beauty products? You’d be shocked at how many ingredients there are on the back. I personally don’t always feel comfortable putting all of the foreign products on my body so I am a huge fan of this homemade body scrub that I have recently perfected.

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This brown sugar vanilla scrub smells heavenly and leaves my skin glowing. I will share the super secret recipe with you guys but only because I love you.

  • 1 cup brown sugar
  • 1/3 cup softened coconut oil
  • 1 tsp vanilla extract
  • 1 tbs vitamin e extract
  • 1 big shake of cinnamon

Now mix this all together and put in your favorite mason jar. I like to use this exfoliant on my legs, body, and arms while taking a hot shower. Let me know how you guys like it!!

Margot Robbie Diet/Fitness Guide

Margot Robbie has been the star of many many movies in the last year or two and is one of the hottest commodities in Hollywood right now. I personally LOVE her, I think she’s gorgeous and I’m totally obsessed with her! I figured if I love her so much other people must to so I’m going to do my research and bring you guys a full workout/diet guide!



  • Running/Cycling are Margot’s favorite cardio workouts and help keep her in her perfect shape.
  • Crunches (other ab workouts).
  • Yoga/Stretching keep her elongated limbs looking long and slim.


Foods she avoids:

  • Sausage
  • Whole Milk Dairy Products
  • Baked Goods
  • White Processed Carbs
  • Sugary Drinks
  • All Fast Food
  • Chocolate


Her favorite snack is – Carrot Sticks


Meal examples –


  • Porridge with blackberries
  • ‘Green machine’ smoothie with kale and apple


  • Skinny lemon chicken with brown rice
  • Mackerel salad with tomatoes and cucumber


  • Tuna steaks with sweet potato
  • Vegetable hot pot with rice noodles


One of Margot’s key fitness tips is to stay hydrated! Drink your water.